When it comes to making serious gains in the weight room, you can’t beat a drop set.
The technique allows you to increase the number of reps you do to fatigue, which extends your muscles’ time under tension and spurs growth, says trainer BJ Gaddour.
Check out the drop set example in the video above.
It uses one movement – the dumbbell press – to hammer your shoulders and chest. You’ll start out in the position you are weakest (overhead), and work your way down to the position you are strongest (flat) so you can go harder for longer.
Do the drop set as a quick finisher on your next chest or shoulder day. You can also perform it as a quick stand-alone upper-body workout. Do 5 sets with a 1-2 minutes rest between each one.